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Here’s why it’s good to eat 20 to 35 grams of dates a day

If dates are also called “miraculous fruits”, it’s not for nothing. These small fruits of brown color and with the sweet taste but not too full of benefits. Nutritionists recommend eating 20 to 35 grams a day.

Rich in potassium (more than 670 mg per 100 g) and containing very little sodium, dates contribute to the regulation of the healthy nervous system

Dates are full of soluble and insoluble dietary fiber. They therefore help to reduce the level of bad cholesterol as well as that of glucose in the blood. They are therefore recommended in case of hypertension.

Dates contain 20 types of amino acids (facilitate digestion) as well as many nutrients essential for the balance of the body (vitamins C, B1, B2, B3, B5, A1 …)

Dates are a very effective natural laxative

Dates provide the body with energy through its natural sugars (glucose, fructose, sucrose)

Dates are indicated for anemic people because they are a good source of mineral salts (copper, zinc, iron, magnesium, manganese, phosphorus …)

Nutrients of dates

1. cholesterol and fat

2. Proteins

Proteins are needed by the body and are the main building blocks of the muscles.

Proteins are very essential for the regular functioning of the body and dates are rich in protein.

3. Vitamins

Dates are also rich in various forms of vitamins such as vitamins B1, B2, B3 and B5 and vitamins A1 and C.

4. Energy

The natural sugars found in the dates stimulate the body’s energy, and make it possible to avoid the desire to have a snack while being a low-calorie food.

5. Potassium and sodium

Dates are high in potassium and have less sodium which is a good combination for a healthy nervous system. Their potassium intake helps reduce the risk of having a stroke and also lowering cholesterol levels.

6. Do

Iron is an important element for the human body, since dates are rich in iron, they can be very effective against iron deficiency.

Here’s why it’s good to eat 20 to 35 grams of dates a day:

The benefits of dates for health

1. Promote digestive and cardiac health

These fibers clean the gastrointestinal system by promoting the proper functioning of the colon.

Dates can be combined with other natural remedies for hemorrhoids as well as to reduce the risk of colitis and colon cancer. Fibers are also essential in promoting heart health and can reduce the risk of heart disease.

2. Anti-inflammatory effects

Being rich in magnesium, dates are also known for their anti-inflammatory effects. A recent study concluded that high magnesium consumption is associated with lower concentrations of some markers of systemic inflammation. The anti-inflammatory effect of magnesium can reduce the risk of arthritis, cardiovascular disease and Alzheimer’s disease, and other health problems.

3. Reduction of blood pressure

The benefits of magnesium that dates possess are not limited to just an anti-inflammatory effect; but magnesium also helps lower blood pressure. In addition, dates are rich in potassium, which can reduce blood pressure and promote heart health in general.

4. Stroke risk reduction

The dietary intake of magnesium dates is also associated with a lower risk of stroke, especially transient ischemic attacks. According to a 2011 study published in the American Journal of Clinical Nutrition, researchers found that for every 100 mg of magnesium consumed per day, the risk of a person having a stroke is reduced by 9%.

5. Pregnancy

For pregnant women, there is one more reason to consume dates. Indeed, a study of the University of

Science and technology has found that the consumption of dates in the last 4 weeks of pregnancy and before childbirth significantly reduces the need for an artificial trigger to stimulate labor, as well as facilitate childbirth.

6. Brain health

A study published in the “JAMA Internal Medicine” revealed that having enough vitamin B6 can dramatically improve test scores by increasing brain performance. The study adds that vitamin B supplements have been suggested to prevent cognitive decline.

7. Weight loss

Fiber-rich foods like dates are the cornerstone of many diets for weight loss. Indeed, the dates are delicious, and give a sense of satiation, making them as a healthy and beneficial snack more than a piece of cake or a sandwich.

8. constipation

Dates are rich in soluble fiber (beta-D-glucan), which is essential for promoting good bowel movements and a good flow of food through the digestive system to fight

To get the desired laxative effect of dates, soak the dates in the water all night long. Then eat them in the morning with a glass of hot milk.